WOD 12.23.14

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Front Squat (3 X 5 = 1 sec pause bottom- stay at the same load)

Metcon

Masters Tour 2014 WOD #2 (AMRAP – Reps)

10 Minute AMRAP

3, 6, 9, 12…

Bar Over Burpees

Shoulder to Overhead (135/85)

RX + = 155/95

Cool Down

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